Here’s our plan to help you add some sexy bulk to your armsIn the world of comparisons, if it is slender arms for women, it is brawny biceps like Salman Khan’s for men. So, if you’re a lean bean wanting to transform into a tough bravo, here are things to bear in mind.Arms and backWith the right moves, fitness experts vouch, it is possible to add bulk to your arms. So, first point to remember, focus on pairing your armworkout with back exercises. This is important because you’ll work your biceps whenever you perform back exercises, so doing them together ensures that you don’t wind up overtraining your biceps. Gym trainers warn, those who exercise their back on one day and arms the next, are going to run into trouble because of overtraining and high levels of muscular fatigue.Pump up the protein You must start taking post-workout nutrition se-riously. Remember that the foods you consume during the post-workout period are going to di-rectly influence how fast your body rebuilds that damaged muscletissue, so there’s no room for error. Eat protein rich foods like chicken, eggs, lentils, milk and dairy products like cheese and paneer.Eat sufficient calories And it is not just proteins that you need. If you want to grow, you need to provide your body with the fuel to do so. You can’t build muscle out of nothing, so make sure that calorie surplus is pre-sent. Aim for at least an extra 250 to 500 calories over and beyond your maintenance value each day. This will be enough to put on a kilo per week.Work on the biceps lastSo also, when structuring your upper body work-out, it is important for you to perform your bicep exercises after you are through with all other work. This way, you can fully tire out your bi-ceps. If you do your bicep exercises first, the bent-over rows and chest presses you plan to perform later tend to suffer.Bicep curl variations One thing you fitness freaks must know about bi-cep training is that they are a fast muscle group to adapt. Therefore, performing the same exercises repeatedly can lead to hitting a training plateau.To avoid this, vary your exercise regime. Per-form bicep curls one day and then replace them with hammer curls the next. The more variety you include in your workout programme, the more you’ll gain.Try a reverse grip Don’t overlook using a reverse grip when per-forming bent-over rows as well. This particular grip will have you placing far more emphasis on the bicep muscle compared to just the back as the standard grip does. This is also a great way to change the stress-loading pattern on the back muscles.
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